Physical activity guidelines
Physical activity is very important for our health. It keeps our hearts healthy, build muscles and help us fight off various illnesses and diseases.
Children and adults need to stay active. The recommendations are slightly different based on your age:
children aged 1 to 5 years old should do 180 minutes (3 hours) every day
children and young people aged 5 to 18 years old should do 60 minutes every day (muscle and bone strengthening activities should be included three times a week)
adults aged 19 to 64 years old should do 150 minutes of moderate intensity activity per week or 75 minutes of vigorous physical activity per week (muscle strengthening activities should be included at least twice a week)
There are so many options when choosing a physical activity – the key is to pick something you enjoy!
Moderate intensity activities include things like brisk walking, riding a bike, dancing, tennis, hiking, rollerblading, or swimming and many more. Moderate intensity activity is any activity that raises your heart rate, makes you breathe faster and feel warmer. You will still be able to talk but not sing.
To make the activity vigorous, you can increase your effort or speed – running, riding a bike faster or on hills, skipping, aerobics or even walking up the stairs. When the activity is vigorous, it is harder to talk while you exercise.
Muscle-strengthening activities don’t have to be just lifting weights in the gym or using resistance machines. Bodyweight exercises such as press ups or situps count, so does carrying heavy shopping bags, Pilates or even gardening.
It is beneficial to break up long periods of sitting or lying down too. Get up from your desk, stretch your legs or have a little stroll regularly.
Children aged 3 to 5 years old
Children between 3 to 5 years should spend at least 180 minutes (3 hours) a day doing a variety of physical activities spread throughout the day, including active and outdoor play. The more the better.
The 180 minutes should include at least 60 minutes of moderate-to-vigorous intensity physical activity.
Children aged 5 to 18 years old
Children and young people should do two types of physical activity each week, including aerobic exercise and exercises to strengthen muscles and bones.
Children and young people aged 5 to 18 should:
aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week
take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones
reduce the time spent sitting or lying down and break up long periods of not moving with some activity - aim to spread activity throughout the day
Adults aged 18+ years old
Older adults should do some type of physical activity every day. It can help to improve your health and reduce the risk of heart disease and stroke.
Adults should aim to:
do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days of the week
do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week
spread exercise evenly over four to five days a week (minimum)
reduce time spent sitting or lying down and break up long periods of not moving with some activity
You can also achieve your weekly activity target with:
several short sessions of very vigorous intensity activity
a mix of moderate, vigorous and very vigorous intensity activity
